Soothing Turkey and White Rice Bowl
Gentle skillet-cooked ground turkey served over easy-to-digest white rice with tender, peeled zucchini. Flavored mildly with broth and salt to help settle your stomach and replenish after a long walk.
Prep
5 min
Cook
15 min
Total
20 min
Makes
1 serving
Created together. Shared with you.
Made by Aimee + Lila
Aimee created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthDigestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
15 min
Total
20 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Saucepan
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 5 steps complete
Next: Measure 0
- 01
Measure 0
Measure 0.5 cups of white rice and 1 cup of water into a small saucepan over high heat. Bring to a boil, then turn the heat to low, cover with a lid, and simmer for 15 minutes until tender and water is absorbed.
Look for: tender and water is absorbed
Tap card to mark done - 02
Heat a non-stick skillet over medium heat
Heat a non-stick skillet over medium heat. Add 150g of lean ground turkey and brown for 6 to 8 minutes, breaking it into small pieces with a spoon, until fully cooked through with no pink remaining (165°F / 74°C internal temperature).
Look for: fully cooked through with no pink remaining (165°F / 74°C internal temperature)
Tap card to mark done - 03
Add 0
Add 0.5 pcs of peeled and diced zucchini and 0.25 cups of low-sodium chicken broth to the skillet with the turkey. Cover with a lid and cook on medium-low heat for 5 minutes until the zucchini is very soft.
Look for: the zucchini is very soft
Tap card to mark done - 04
Stir in 0
Stir in 0.25 tsp of fine sea salt and remove from heat.
Tap card to mark done - 05
Spoon the warm white rice into a…
Spoon the warm white rice into a shallow bowl, top with the turkey and soft zucchini mixture, and pour any remaining pan broth over the top before serving.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
Made this recipe?
Leave a quick rating or a cooking tip for the next woman.
Your symptoms change. Your plan should too.
One good meal is a start. Your whole week is better.
Tell Lila what you like, what you avoid and which symptoms are loud today. She’ll turn that context into meals, targets and small adjustments that fit real life.
Free to download